Front Squat

A Quick Guide to Front Squats

also known as

  • Barbell front squat
  • Clean grip front squat

purpose and benefits

The front squat is a compound exercise that primarily targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes. It also engages the core muscles and upper body to a lesser extent. The purpose of the front squat is to strengthen the lower body, improve overall body stability, and enhance athletic performance.

primary muscles used

  • Quadriceps (front of the thighs)

secondary muscles used

  • Hamstrings (back of the thighs)
  • Glutes (buttocks)
  • Calves
  • Core (lower back and abdominals)

How to do front squats 

Step-by-step instructions to perform a front squat:

  1. Start by standing with your feet shoulder-width apart and the barbell resting on the front of your shoulders, with your elbows raised high.
  2. Engage your core and begin to lower your body by bending at the knees and hips, keeping your chest lifted and your back straight.
  3. Continue to lower yourself until your thighs are parallel to the ground, or as low as your mobility allows.
  4. Push through your heels and extend your knees and hips to return to the starting position.
  5. Repeat for the desired number of repetitions.

loading options

  • Dumbbells
  • Barbell

Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.